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Prevent a Running Injury with a PlanBy Nicole DegnerWhether you have been sticking to indoor training or braving the weather this winter, now is a great time for runners to step up their workouts or get back into spring shape. The warmer temperatures call us outside to enjoy the beautiful blossoms. This outdoor trend is obvious to those who include Lake Peachtree in their training, as the docks are full of people. Going out for a walk, taking a jog, or getting in a tempo workout, the spring entices us to get moving. Here at Allied Healthcare Clinics our goal is to keep you active, encourage you in your health goals, and keep you living pain free. However too often this time of year with the excitement of summer around the corner, we start doing too much, too quickly. When it comes to injuries, you are most susceptible:
Basically whenever you begin your training or add to your current program, you increase your risk of injury. Although many of you may be aware of these facts, are you taking the rights steps to overcoming these vulnerable times? Too often injuries could have either been prevented or had quicker recovery. During this time of year, a majority of people fall into one of the four scenarios above, however there are essential steps that should be taken to keep the injuries at bay. What is the number one action step you can take today? Having a Plan! Now before you think you know this all, reflect on your current training program. As stated earlier, injuries are most commonly due to doing too much too fast and not allowing for proper recovery. How many times have you run out of days in the week to get a long run and speed workout in, so you end up doing one on Saturday and the other on Sunday with no recovery time in between? Do you think about stretching after a workout adding in a few lunges and squats but run out of time? What about your core routine? How do you squeeze everything into your already filled schedule? That is right, have a plan. Yes it will take a little time and effort but will save you in the long run. Although no one plans for injury, the actual lack of a plan can lead to injury. We do not plan to cram all our mileage into the weekend or plan not to do core. So instead lets make a plan and spread the workout over the week. Do not let Sunday sneak up on you before you decide to stretch. Create Your Running Program1. Build MileageWe all know the Golden Rule of increasing 10% each week and depending on your level of fitness you can alter this if you know what your body can handle. 2. Alternate Easy and Hard Days This is obvious, but how many people actual know what is easy and hard for their body? Look at the chart you just did and find out what your pace should be for recovery days, long runs, and tempos. This sheet is an essential guideline to keeping you on track. Do you not know what your pace is? If you are new to running, try doing your routes on marked courses such as the famous Peachtree City 10k loop that starts at the Library. Here there are mile markers and you can look at your watch to get an idea of what your mile pace is. Run a marked course either every week or every few weeks if you feel your pace is not changing. 3. Plan Rest Weeks If you are continuing to either increase your mileage or incorporating speed workout, remember to take a down week every three or four weeks. Bring your mileage down by about 25% of your total weekly mileage for one week, and then you can return to your previous weeks mileage. 4. Stretch and Strengthen This area will vary depending on your goals. These two are important keys for injury prevention. Loser muscles are less prone to injury and strength helps support your muscles and more importantly a strong core helps with your form. Towards the end of a run, our form tends to get sloppy and when you are not running upright you become less efficient and put yourself at risk for injury. Now there is one area that is more important than a plan and that is listening to your body. Are you so set on your running program that despite that nagging pain, you are still going to get in your 15 mile long run? Short term you are so focused on meeting your schedule, but long term this could complete sideline your plan. The number one key to overcoming injuries is listening to your body. Is your calf a little extra tight? Is your IT flaring up? With these minor twinges take time to stretch, self massage with your hands, use the running stick, a foam roller, or a tennis ball, and ice the area to increase the blood flow. Make an appointment for a massage or ... It is easy to forget these small aches when you complete your run and it is time to shower and head to work or get to a meeting. So again, what is key? Planning. When you feel the pain or discomfort, make a plan to stop it in its tracks. Run 5 minutes shorter to allow for a proper cool down or stretch. Or after your shower turn all the hot water off and let the cold water run on the injured area. All of these ideas are guidelines so find what works for you and stick with it. Plan a month in advance. Or take out your PDA and put it on your daily calendar each week. Do you have a big race in a few weeks or months? Work back from the race date to ensure you get the best preparation in time for the race. Do not put your running plan off. Now is the perfect time. The cold is behind us and we have the motivation of spring to get us moving. Stay on track with your goals and do not let an injury set you back. Do you get a regular massage or treatment for your sore muscles? Do you take a proactive approach to keep injuries away? Call ahead and set up your appointments, get them on the calendar before the month is over and call 770-460-1911. If you are having any recurrent pain during or after running, get it taken care of right away. The Running Doctor, Dr. John Thomas, D.C., deals with sports injuries and performance optimization. Running better, faster and pain-free is possible. Call The Running Doctor at 770-460-1911 to make your free initial consultation or set up a repeat appointment. Your legs and feet will thank you. - Nicole Degner is an Internet Marketing Specialist with Allied Healthcare Clinics. Also a patient of The Running Doctor, she finished second All-American in the NAIA Track Nationals Marathon while running for Berry College and All-American in Cross Country Nationals. Go from the Prevent a Running Injury with a Plan article to the complete BACK STORY Newsletter
Would you like to know more about Dr. Thomas has to offer to Runners?Checkout his Muscle Stripping Protocol or our Running Pain Free website.Have you received treatment from Dr. Thomas? Do you have a story to tell? We want to hear from you.
About Allied Healthcare ClinicsAllied Healthcare Clinics offer complete spinal healthcare and wellness solutions. We are the only local licensed and certified provider of non-surgical spinal decompression with IDD TherapyŽ for those facing back or neck surgery, or suffering from debilitating spinal or disc injuries and other conditions. We also have a focus on sports injuries and performance optimization for athletes. With over ten years in the healthcare industry, we lead south of Atlanta in innovative, effective spinal care.
Contact Us: Allied Healthcare Clinics Dr. John N. Thomas 170 Bastille Way, Suite A Fayetteville, GA 30214 http://www.proven-back-pain-relief.com 770-460-1911 |
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Allied Healthcare Clinics The information on Proven-Back-Pain-Relief.com is intended for general knowledge and not to be substituted for medical or chiropractic advice, diagnosis or treatment of a specific condition.
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